If you’re looking to boost energy and improve flexibility without dedicating hours to a complex yoga routine, these three simple sequences are perfect. Designed with beginners and busy people in mind, they’ll help you stretch, energize, and find a moment of calm in your day. Each sequence is under ten minutes, easy to remember, and requires no equipment other than a yoga mat.
Sun Salutation (Surya Namaskar) – energize and stretch
Surya Namaskar, or Sun Salutation, is a series of twelve poses that flow smoothly from one to the next, helping to improve flexibility, warm up the body, and awaken your mind. A single round of Sun Salutation takes less than a minute, so even three to five rounds will create a positive effect.
You can do it with breathing synchronized to movement (to increase wind element), or slower (movement and breathing to 4 beats, to increase water element), or breathing through the asanas (e.g. 8 full breathing, to increase earth element).
Mountain Pose (Tadasana)
Stand tall with feet together, hands by your sides, and shoulders relaxed. Inhale deeply, bringing your hands to heart center.
Raised Arms Pose (Urdhva Hastasana)
Inhale as you raise your arms overhead, lengthening through your spine and gently arching your back.
Forward Fold (Uttanasana)
Exhale, folding forward from the hips, keeping your spine long and letting your head hang.
Halfway Lift (Ardha Uttanasana)
Inhale as you lift halfway up, extending your spine and placing your hands on your shins.
Plank Pose (Phalakasana)
Exhale, stepping or jumping back into plank, engaging your core and keeping your body in a straight line.
Four-Limbed Staff Pose (Chaturanga Dandasana)
Lower yourself halfway to the mat, keeping your elbows close to your body.
Upward-Facing Dog (Urdhva Mukha Svanasana)
Inhale, pressing into your hands and lifting your chest, hips, and thighs off the mat.
Downward-Facing Dog (Adho Mukha Svanasana)
Exhale, lifting your hips and pressing back to create an inverted “V” shape. Take a few breaths here.
Halfway Lift (Ardha Uttanasana)
Step or jump forward, inhale to lift halfway.
Forward Fold (Uttanasana)
Exhale to fold forward.
Raised Arms Pose (Urdhva Hastasana)
Inhale as you rise up with your arms extended.
Mountain Pose (Tadasana)
Exhale and return to standing.
This sequence is a full-body workout in itself, engaging your core, arms, legs, and back muscles, and it’s an ideal morning practice to start your day energized.
Seated Forward Bend Sequence – increase flexibility and calm the mind
This sequence is gentle yet effective for stretching the hamstrings, lower back, and hips. It’s perfect for unwinding after a long day or adding to your morning routine if you wake up feeling stiff.
Staff Pose (Dandasana)
Sit with your legs extended in front of you, spine tall, and hands resting beside your hips. Flex your feet to activate your legs.
Seated Forward Bend (Paschimottanasana)
Inhale to lengthen your spine, then exhale as you hinge forward from the hips, reaching toward your feet. Relax your neck and shoulders, holding for five deep breaths.
Head-to-Knee Pose (Janu Sirsasana)
Bend your right knee, bringing your foot to the inner thigh of your left leg. Inhale, then exhale as you fold over your left leg. Repeat on the other side, holding for five breaths each.
Bound Angle Pose (Baddha Konasana)
Bring the soles of your feet together, letting your knees fall open. Hold your feet with your hands, lengthen your spine, and lean slightly forward. Stay here for five breaths, feeling the stretch in your hips and inner thighs.
These stretches help alleviate tension in the lower back, hamstrings, and hips, allowing you to maintain flexibility over time. Forward bends are also calming for the mind, making this an excellent pre-bedtime practice.
Standing Side Body Stretch Sequence – open up and release tension
Side body stretches may feel simple, but they’re incredibly effective for loosening up the sides of your torso, which often become tight from sitting or standing for long periods. This quick sequence can be done at any time of the day to open up the ribs, improve posture, and give your body an energy boost.
Mountain Pose (Tadasana)
Start standing tall, feet together, and shoulders relaxed.
Extended Side Angle Pose (Utthita Parsvakonasana)
Step your feet wide apart, turning your right foot out. Bend your right knee, placing your right forearm on your thigh, and extend your left arm overhead, creating a long line from your left heel to fingertips. Hold for five breaths, then switch sides.
Standing Side Bend (Tiryaka Tadasana)
Stand with your feet together, inhale as you raise both arms overhead, and clasp your hands. Exhale and lean to your right, creating a stretch along your left side. Inhale to center, then exhale and lean to the left. Repeat two to three times on each side.
Triangle Pose (Trikonasana)
Step your feet apart, turning your right foot out and keeping the left foot at a slight angle. Reach your right arm forward, then lower it to your shin or the floor, extending your left arm up. Hold for five breaths, then repeat on the other side.
These simple side stretches are perfect for targeting the often-overlooked side body muscles, helping to relieve tension and stiffness. They also provide a refreshing stretch that promotes an instant energy lift.
Final thoughts
Each of these sequences can be practiced separately or combined for a longer session. If you’re a beginner, start with just one sequence each day to allow your body to adapt. Don’t worry about perfecting every pose; focus on breathing deeply, moving slowly, and paying attention to how your body feels.
Over time, these poses will become more comfortable, and you’ll notice improved flexibility and energy. Make this a consistent practice, and these short yoga breaks can transform how you feel in both body and mind, even on the busiest of days.
Recommended courses
- Mastering Yoga Sun Salutations with mindfulness: https://www.udemy.com/course/mastering-yoga-sun-salutations-with-mindfulness/
- Sun Salutations – All Variations In One Workshop: https://www.udemy.com/course/sun-salutation-essentials-classical-hatha-vinyasa-styles/